Key Takeaways
\nMagnesium glycinate can help lower high blood pressure for some people.\u00a0 Magnesium has also been linked to a reduced risk of heart disease.<\/p>\n
Magnesium glycinate may have health benefits, including reducing hypertension, improving heart health, and addressing magnesium deficiencies. Studies have found that this highly absorbable form of magnesium compound could play role in maintaining essential physiological functions and promoting overall well-being.\n<\/p>\n
JulPo \/ Getty Images<\/p>\n
Can Magnesium Supplements Lower Your Blood Pressure? <\/p>\n
There is research linking higher magnesium levels with a decrease in hypertension<\/a> (or high blood pressure), with some studies providing stronger linkage and evidence than others.\n<\/p>\n A 2016 analysis of 34 trials found that magnesium supplementation lowered blood pressure<\/a>. It showed a relationship between higher magnesium levels in the blood and lower diastolic (bottom number) blood pressure (DBP).\n<\/p>\n The analysis noted greater benefits for people with low magnesium levels. More studies are needed to confirm these effects.\n<\/p>\n Meanwhile, a 2019 review of studies showed that magnesium supplementation in patients with partially controlled hypertension (high blood pressure) and uncontrolled hypertension helped lower blood pressure. It had no effect on those with normal blood pressure or controlled hypertension.\n<\/p>\n In 2022, the FDA approved messaging on magnesium supplements that reads: \u201cSupportive but inconclusive scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors.\u201d Thus, additional research is needed to confirm that magnesium supplements can lower blood pressure.\n<\/p>\n Magnesium’s Impact on Heart Health <\/p>\n Similarly, studies have linked higher levels of magnesium to a decreased risk of heart disease<\/a>.\n<\/p>\n In a 2016 study, results suggested that low magnesium levels raise the risk of sudden cardiac death (SCD). Low magnesium levels were also associated with an increased likelihood of death from coronary heart disease (CHD).\n<\/p>\n A 2018 study suggested that increasing dietary magnesium offers health benefits, such as reduced risks of stroke, heart failure, and diabetes, but not CHD or cardiovascular disease (CVD). Another 2018 study found magnesium supplements may help patients with certain cardiac conditions.\n<\/p>\n More research is needed to assess whether dietary magnesium or magnesium supplementation (or both) is best to combat heart disease.<\/p>\n Identifying and Treating Low Magnesium Levels <\/p>\n While rare, it is possible to have a magnesium deficiency.\n<\/p>\n You might experience low magnesium levels if you consistently don’t get enough magnesium for long periods. Some people may also lose a lot of magnesium from certain health conditions or medications.\n<\/p>\n Aside from not getting adequate magnesium from foods or supplements, other potential causes of a magnesium deficiency include the following:\n<\/p>\n Alcohol use disorder (AUD): Because alcohol is a diuretic, increasing the output of urine, some people with AUD<\/a> cannot retain enough water-soluble minerals, including magnesium. AUD can also lead to digestive system problems, kidney problems, low phosphate levels, low vitamin D levels, and other conditions that may result in low magnesium levels.\n<\/p>\n Diabetes: In people with diabetes, the kidneys tend to make more urine to eliminate the high amounts of sugar. This process may cause excess magnesium loss through the urine.\n<\/p>\n Digestive system conditions: People with certain digestive system conditions, such as inflammatory bowel disease<\/a> (IBD) and celiac disease<\/a>, may have low magnesium absorption or excessive magnesium loss, resulting in low magnesium levels.\n<\/p>\n Older adults: Some older adults get less magnesium from food since, with aging, the gut absorbs less magnesium, and the kidneys remove more. Some older adults also have health conditions and take medications that affect magnesium levels, putting them at risk of magnesium deficiency.\n<\/p>\n If you have a magnesium deficiency, short-term symptoms may include:\n<\/p>\n Appetite changesExcessive tirednessNausea and vomitingWeakness<\/p>\n Long-term or worsening magnesium deficiency symptoms may include:\n<\/p>\n Abnormal heart rhythmChest tightness or painLow calcium levelsLow potassium levelsMood changesMuscle crampsNumbness or tingling sensation (feeling)Seizures<\/p>\n If you think you have a magnesium deficiency or you have life-threatening symptoms, call 911 for immediate medical help. A blood test<\/a> can help determine whether you are experiencing hypomagnesemia (too little magnesium in the blood).<\/p>\n Additional Health Advantages of Magnesium Supplements <\/p>\n Researchers have looked at magnesium’s effects<\/a> on the following conditions. However, more research is needed to prove its benefits.\n<\/p>\n Stroke<\/a>: A 2012 meta-analysis concluded that increasing dietary magnesium to 100 milligrams (mg) daily lowered stroke risk by 8%, particularly ischemic stroke. In ischemic stroke, a clot is in the brain’s blood vessels. It is difficult to rule out other factors relating to stroke risk, so higher-quality clinical trials are needed. What Are the Risks? <\/p>\n Magnesium supplements, as with many medications and natural products, may have side effects. Common side effects often affect the digestive system and may include diarrhea, nausea, and stomach cramps.\n<\/p>\n Severe side effects are possible, especially with large doses of magnesium. Examples of serious side effects include:\n<\/p>\n Severe allergic reaction: A severe allergic reaction is a profound side effect possible with any medication or natural product. Symptoms may include breathing difficulties, itchiness, and rash. If you’re having a severe allergic reaction or if any of your symptoms feel life-threatening, call 911 and get medical help right away.\n<\/p>\n Precautions <\/p>\n A healthcare provider may advise against using magnesium glycinate if any of the following apply to you:\n<\/p>\n Severe allergic reaction: Avoid magnesium glycinate if you have a known allergy to it or its ingredients or parts. If you need clarification on whether it’s safe, ask a registered dietitian, pharmacist, or healthcare provider for more information.<\/p>\n Pregnancy and breastfeeding: There are recommended dietary allowances (RDAs) of magnesium from all sources\u2014like foods and supplements\u2014for pregnant and breastfeeding<\/a> people.\n<\/p>\n The RDA for pregnant people in the following age groups is:\n<\/p>\n Between 14 and 18: 400 mgBetween 19 and 30: 350 mg\u00a0Between 31 and 50: 360 mg<\/p>\n But once you’re at least 9 years old, the upper limit (UL), meaning the maximum amount for daily magnesium supplements, is 350 mg\u2014whether pregnant or not.\n<\/p>\n The RDA for breastfeeding people in the following age groups is as follows:\n<\/p>\n Between 14 and 18: 360 mgBetween 19 and 30: 310 mgBetween 31 and 50: 320 mg<\/p>\n But once you’re at least 9 years old, the UL for daily magnesium supplements is 350 mg\u2014whether or not you are breastfeeding.\n<\/p>\n Always contact a healthcare provider to discuss the benefits, risks, and requirements when pregnant or breastfeeding.<\/p>\n Older adults: Daily magnesium amounts are also recommended from all sources\u2014like foods and supplements\u2014for people older than 50. If you’re assigned male at birth, the RDA is 420 mg for this age group. And if you’re assigned female at birth, the RDA is 320 mg for this age group.\n<\/p>\n But once you’re at least 9 years old, the UL just magnesium supplements is 350 mg\u2014regardless of your assigned sex at birth.\n<\/p>\n In general, use magnesium cautiously. Some older adults may have a higher likelihood of high magnesium levels and a higher risk of magnesium-related side effects. Since some older adults may have a higher likelihood of high magnesium levels, take magnesium glycinate cautiously if you are in this population.\n<\/p>\n Children: Daily magnesium amounts are recommended from foods and supplements for children of various ages:\n<\/p>\n 0\u20136 months: 30 mg7\u201312 months: 75 mg1\u20133 years: 80 mg4\u20138 years: 130 mg9\u201313 years: 240 mg<\/p>\n Once your child is between 14 and 18, the RDAs slightly change depending on your child’s assigned sex at birth. If male, the RDA is 410 mg. If female, the RDA is 360 mg.<\/p>\n Between the ages of 1 and 18, however, there is an upper limit for daily magnesium supplements.\n<\/p>\n As for between birth and up to 1 year of age, there are no established upper limits for daily magnesium supplements yet. But magnesium glycinate product labels are unlikely to target infants.\n<\/p>\n Heart-related conditions: Magnesium may affect your blood pressure and heart rhythm. For this reason, a healthcare provider may want to monitor you and make any necessary medication adjustments closely.\n<\/p>\n Diabetes: Magnesium may affect your blood sugar, and diabetes may affect your magnesium levels. For these reasons, a healthcare provider may want to monitor you and make any necessary medication adjustments closely.\n<\/p>\n Digestive system conditions: Digestive system conditions might increase the risk of problems with your magnesium levels. Therefore, a healthcare provider may want to monitor your magnesium levels and make necessary supplementation adjustments.\n<\/p>\n Kidney problems: Large amounts of magnesium may worsen kidney problems. If you already have some kidney impairment, you might have a higher risk of side effects from magnesium.\n<\/p>\n Mood conditions: Magnesium\u2014especially in large amounts\u2014may result in mood changes. For this reason, a healthcare provider may want to monitor your condition and make any necessary medication changes closely.\n<\/p>\n Osteoporosis: Magnesium may have some effect on your bone health. A healthcare provider may want to monitor you and make any necessary medication changes closely.\n<\/p>\n Interactions <\/p>\n Magnesium might interact with the following medications:\n<\/p>\n Antibiotics: Certain antibiotics may bind to magnesium, decreasing its absorption into the bloodstream and lowering magnesium levels. You may need to separate the antibiotics from your magnesium supplement. Examples of these antibiotics may include Cipro (ciprofloxacin) and doxycycline<\/a>. It is essential to carefully read a supplement’s ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient are included.\n<\/p>\n Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.\n<\/p>\n Dosage: How Much Should I Take? <\/p>\n Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.<\/p>\n RDA is how much vitamin or mineral is needed daily. These RDAs may vary based on age, sex, pregnancy, and breastfeeding status.\n<\/p>\n However, in clinical trials that studied the potential effects of magnesium, the recommended amounts of magnesium from food sources, supplement dosages, and types varied.\n<\/p>\n Types of magnesium include:\n<\/p>\n Magnesium aspartate The different types of magnesium are divided into organic salts of magnesium, like magnesium glycinate, or inorganic salt of magnesium sources, which are absorbed differently.<\/p>\n As for magnesium’s potential effect on blood pressure, the FDA approved a qualified health claim for using magnesium to lower high blood pressure risk, although noting that the evidence was “supportive but inconclusive.” The dosage was a minimum of 84 mg and a maximum of 350 mg for each serving.\n<\/p>\n Follow a healthcare provider’s recommendations or product label instructions if you use magnesium glycinate.\n<\/p>\n What Happens if I Take Too Much? <\/p>\n If you take too much magnesium, toxicity is possible.\n<\/p>\n Generally, the RDA of magnesium from all sources\u2014like foods and supplements\u2014is based on age and sex. This is also the case for daily magnesium supplements’ UL.\n<\/p>\n But once you’re 9 years old, the UL for daily magnesium supplements is typically 350 mg, the same for everyone.\n<\/p>\n If you accidentally take too much magnesium glycinate supplement, overdose symptoms are likely similar to magnesium’s severe and potentially serious side effects. This may include:\n<\/p>\n Digestive system-related side effects, such as diarrhea, nausea, and stomach crampsAlertness and awareness problemsBreathing problemsHeart-related problems, such as low blood pressure and an abnormal heart rhythmKidney problemsSevere pain in your back, the lower part of the stomach, and hips<\/p>\n If you think you took too much magnesium or you suspect you are experiencing life-threatening side effects, seek immediate medical attention.<\/p>\n Sources of Magnesium and What to Look For Magnesium is widely available in various foods and beverages. Pumpkin seeds, chia seeds, and almonds are rich sources of magnesium<\/a>. And food with fiber\u2014like leafy green vegetables\u2014typically contains magnesium. Some foods\u2014like cereal\u2014may also be fortified with magnesium.<\/p>\n Magnesium Glycinate Supplements <\/p>\n Magnesium glycinate is commonly available in tablet form. Other dosage forms of magnesium glycinate may also include:\n<\/p>\n CapsulesChewable gummiesLiquidLozengesPowderWafers<\/p>\n Some of these other dosage forms might be in combination with other ingredients. You may also see vegetarian and vegan options.\n<\/p>\n Your specific product will depend on what you want and what you hope to get about effects. Each product may work a bit differently, depending on the form.\n<\/p>\n Following a healthcare provider’s recommendations or label directions is essential.\n<\/p>\n
\nDiabetes mellitus<\/a> (high blood sugar): Multiple meta-analysis articles have shown that increasing magnesium intake, either from foods or supplements, reduces the risk of\u00a0type 2 diabetes. In one analysis, though, magnesium was shown to have lowered the risk of type 2 diabetes in people with excess weight\u2014but not in people who were not overweight. In people with diabetes, however, there isn’t enough evidence that magnesium can improve blood sugar control.
\nOsteoporosis<\/a> (weak and brittle bones): According to a 2021 review article, several studies showed a link between low magnesium levels and low\u00a0bone mineral density\u00a0(BMD), the development of osteoporosis, and high bone fracture (break) risk.
\nMigraines<\/a>: A 2013 article in\u00a0American Family Physician\u00a0reported findings from a review of studies performed by the American Academy of Neurology (AAN) and American Headache Society (AHS) regarding complementary migraine treatments. The findings suggest magnesium supplements are \u201cprobably effective and should be considered for migraine prevention.\u201d
\nMajor depressive disorder<\/a> (MDD): A review article supported magnesium supplementation for depression. This review specifically mentioned the use of magnesium glycinate for depression. Nonetheless, future, higher-quality studies are warranted to back this claim.
\nMild\/moderate anxiety: A 2017 systematic review found beneficial effects of magnesium supplementation on subjective levels of anxiety and stress, although more conclusive evidence is needed.<\/p>\n
\nAbnormal heart rhythm: Too much magnesium can cause an irregular heartbeat.
\nAlert or awareness problems: Large amounts of magnesium might cause confusion and a loss of consciousness.
\nBreathing problems: High magnesium amounts might make it so hard for you to breathe that you stop breathing<\/a>.
\n Shallow blood pressure: If your blood pressure is too low, you might experience dizziness and fainting spells.
\nKidney problems: Serious kidney symptoms include foamy urine, puffy eyes, and swollen feet or ankles.
\nSevere back or pelvic pain: If you take a lot of magnesium, you might experience pain in your back, the lower part of your stomach, and your hips.<\/p>\n
\nBisphosphonates: Bisphosphonates<\/a> are commonly used for osteoporosis. Fosamax (alendronate)<\/a> is an example of a bisphosphonate. Magnesium may reduce the absorption of bisphosphonates into the bloodstream. You may need to separate these medications.
\nProton pump inhibitors (PPIs): PPIs<\/a> are commonly used for chronic (long-term) heartburn. Nexium (esomeprazole) is an example of a PPI. PPIs might lower your magnesium levels.
\nDiuretics (water pills): Depending on the type of water pill<\/a>, your magnesium levels may decrease or increase. For example, Lasix (furosemide)<\/a> might lower your magnesium levels, while Aldactone (spironolactone) might raise your magnesium levels.<\/p>\n
\nMagnesium citrate<\/a>
\nMagnesium chloride
\nMagnesium glycinate
\nMagnesium oxide<\/p>\n
\n Food Sources of Magnesium <\/p>\n